Husked millet (or semi-whole) is an excellent gluten-free cereal and is very versatile. It is cooked like risotto or couscous, and can be used as a pasta substitute. A practical cereal for preparing soups or creams with the Bimby. It is used to prepare a coarse polenta or as a base for meatballs, and is also a great source of carbohydrates for a healthy and light breakfast. For those with a sweet tooth, it can be used in various sweet recipes.
What does millet taste like? Its flavor is delicate and slightly sweet. Once cooked, it becomes soft, and the longer it is cooked, the softer it becomes.
The millet plant is herbaceous and annual, with an appearance similar to other cereals. It grows to a height of 3.3 – 5 feet. It has long narrow leaves, and produces spikes of small round grains. The spikes can be drooping or upright, depending on the variety. Once mature, the grains are harvested for use as food.
#cerealCooking
RECIPES and cooking of gluten-free cereals
- Difficulty: Easy
- Cost: Economical
- Rest time: 5 Minutes
- Preparation time: 10 Minutes
- Portions: 4People
- Cooking methods: Stovetop, Pressure cooker
- Cuisine: Healthy
- Seasonality: All seasons
- Energy 213.75 (Kcal)
- Carbohydrates 42.38 (g) of which sugars 3.06 (g)
- Proteins 6.88 (g)
- Fat 2.63 (g) of which saturated 0.00 (g)of which unsaturated 0.00 (g)
- Fibers 1.94 (g)
- Sodium 393.71 (mg)
Indicative values for a portion of 200 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
SERVINGS per person of raw millet:
– 1-1.75 oz if added to soup, meatballs, or used as a side dish or in cold salads
– 2-2.8 oz if used as a main meal (first course or poke)
- 1.25 cup millet, husked (1 glass)
- 2.5 cups water (2 glasses)
- to taste salt (1 teaspoon)
Tools
- Strainer fine mesh
- Pan steel
Washing and cooking time
No soaking is needed.
Husked millet should be rinsed thoroughly under running water to remove any impurities. Continue rinsing until the water is clear and transparent. It is also advisable to use a fine mesh strainer to avoid losing its small grains.
To reduce water waste, you can choose to mix the cereal in a basin and change the water periodically.
Why wash millet?
It is important to wash millet carefully (and also quinoa) to eliminate any traces of saponins, substances that are indigestible and give it a bitter taste.
Pour the rinsed millet into the pan (or pressure cooker) and cover it with water, add salt.
Turn on the heat and bring to a boil (or wait for the classic whistle of the pressure cooker).
Then lower the heat and continue gentle cooking.
Cooking time by absorption in a PAN:
– Husked millet (cooks in about 15 minutes)
– Whole millet (cooking time is about 40 minutes)
Cooking time by absorption in a PRESSURE COOKER:
– Husked millet (cooks in about 5 minutes from the whistle)
– Whole millet (cooking time is about 15 minutes from the whistle)
Once the cooking time has elapsed (in the pot or pressure cooker), turn off the heat and let it rest for a few minutes in the closed pot, allowing it to absorb the remaining water.
Its texture, once cooked, is very similar to couscous. Before serving, it is best to fluff it with a fork and then add your preferred ingredients. To make it tastier, it can be seasoned with a drizzle of extra virgin olive oil.
If you cook the millet a few minutes longer, it becomes soft and creamy, thus acquiring the ideal consistency for preparing meatballs or porridge.
STORING cooked millet
Once cooled and transferred to airtight containers, it can be stored in the refrigerator for up to 5 days.
To store it for longer, freeze it in portions in suitable freezer bags. Before consuming, thaw it in the refrigerator or reheat it with a bit of water or broth.
FAQ (Questions and Answers)
What are the uses of millet?
This cereal has a delicate and neutral flavor, making it suitable for both savory and sweet dishes. Perfect for preparing a coarse polenta, a summer salad, meatballs, and fillings. It can be added to soups, broth, and stews. It pairs well with all vegetables.
Millet flour is available for purchase (for making crepes or baked goods), as well as puffed flakes, ideal for breakfast and to add to milk, yogurt, or Kefir.How often can you eat millet?
It can be eaten safely 2-3 times a week. It’s a great addition to a balanced diet due to its numerous benefits. This cereal is very digestible, provides long-lasting energy, and contributes to overall well-being.
TYPES OF MILLET:
whole brown – husked
millet flour – puffed flakesTYPES OF MILLET:
whole brown – husked
millet flour – puffed flakesDoes millet make you gain weight?
Millet alone does not make you gain weight. It is a nutrient-rich cereal with a low glycemic index. The key is to consume it in moderate portions and pair it with vegetables and lean proteins. In essence, millet can be part of a healthy diet without causing weight gain.
What is millet good for?
It is a good source of fiber and protein and is gluten-free. It regulates intestinal functions, helps maintain weight control, improves heart health, and strengthens bones.
What are its properties?
Millet is a nutrient-rich cereal. It contains complex carbohydrates, proteins, fiber, B vitamins, and minerals like magnesium, phosphorus, and iron. It has a low glycemic index, helping to maintain stable blood sugar levels. It is easy to digest and can contribute to satiety.
What are the contraindications of millet?
Millet is generally safe but can interfere with thyroid function or cause allergies. Avoid it if you have a sensitivity to Nickel.
Is millet good for hair?
Yes, millet is beneficial for hair. It is rich in proteins, B vitamins, and minerals like silicon, which strengthen hair and promote growth. Consuming millet can contribute to healthier, stronger hair.
